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Everything posted by Burak

  1. Full paper is here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738153/ As far as I understand, if you are a high nut eater at the beginning of the study and assigned to MED+Nuts group you get 0.37 risk, which means all time nut eaters have the lowest mortality. On the other hand, if you are a high nut eater and assigned to MED+EVOO group, you cut back on nuts and use more EVOO since it's free. Does that mean replacing EVOO with nuts is not a good idea? Nuts > EVOO? Table 2 is more interesting. If you eat just 3 servings of Walnuts a week, you get almost half the mortality. How is that possible, even after adjusting for tons of things? Walnuts >>> EVOO?
  2. How about excess glycation caused by fructose? Fructose causes glycation as much as 10 times higher than glucose and possibly accelerates aging. Some of this effect could be reduced by polyphenols and vitamin C from fruit though. http://pubs.acs.org/doi/abs/10.1021/bi00406a016 http://inhumanexperiment.blogspot.fr/2009/09/sugar-and-ages-fructose-is-10-times.html https://www.ncbi.nlm.nih.gov/pubmed/9732303 http://www.sciencedirect.com/science/article/pii/0168822789901046
  3. Burak

    How to determine my goal weight?

    I'm on the team Valter Longo. As far as I remember, there is not a single advice from Longo that I don't implement. Plant based plus 2 servings of fish a week (P/F/C = 10-15/35-40/50-55), some high quality regional (PDO) cheese occasionally, meats on special occasions, and more importantly don't make it too difficult, enjoy life. I will also do FMD when I gain enough weight to feel comfortable. For the last couple of months, I have been finally gaining weight by literally drinking EVOO and stuffing my stomach with nuts. Hurting butt while sitting on a hard surface is not fun! Most of the weight gain was on the upper legs, exactly where I need it, and no noticible change in waist circumference, another plus. I speculate that if you eat excess calories in the form of healthy fats without spiking insulin, you don't get the negative effects of weight gain and develop nice tight looking fat and muscle mass.
  4. This was suggested by Youtube for me. She knows exactly what to suggest:) This one is new, so you might encounter it someday, but the sooner the better I guess. Here is the full interview: and the short version:
  5. I didn't see this old study posted here, which seems very promising: ----- Uric acid and glutathione levels during short-term whole body cold exposure. Siems WG, van Kuijk FJ, Maass R, Brenke R. Abstract Ten healthy subjects who swim regularly in ice-cold water during the winter (winter swimming), were evaluated before and after this short-term whole body exposure. A drastic decrease in plasma uric acid concentration was observed during and following the exposure to the cold stimulus. We hypothesize that the uric acid decrease can be caused by its consumption after formation of oxygen radicals. In addition, the erythrocytic level of oxidized glutathione and the ratio of oxidized glutathione/total glutathione also increased following cold exposure, which supports this hypothesis. Furthermore, the baseline concentration of reduced glutathione was increased and the concentration of oxidized glutathione was decreased in the erythrocytes of winter swimmers as compared to those of nonwinter swimmers. This can be viewed as an adaptation to repeated oxidative stress, and is postulated as mechanism for body hardening. Hardening is the exposure to a natural, e.g., thermal stimulus, resulting in an increased tolerance to stress, e.g., diseases. Exposure to repeated intensive short-term cold stimuli is often applied in hydrotherapy, which is used in physical medicine for hardening. -----http://www.sciencedirect.com/science/article/pii/0891584994900302----- It looks like cold exposure acts as an exercise for defense system against oxidative stress. You lose some of your endogenous anti oxidants, but improve your overall capacity in the long run.
  6. Burak


    According to study, resveratrol is one of the most promising active ingredients. If red wine counts: Resveratrol is found in the skin of red grapes. Malbec has a thick skin and contains much resveratrol. Vine grapes grown in cooler climates have higher resveratrol levels than those from warmer climes (such as California and Spain). The varieties with most resveratrol in the wine include malbec, petite sirah, st. laurent and pinot noir. <http://www.frenchscout.com/polyphenols> No wonder Bourgogne(100% Pinot noir) is one of my favorite.
  7. Burak

    Muesli: Suggestions needed

    @mccoy: Oatmeal is also my staple. They are very convenient since I don't want to spend too much time to prepare a breakfast. I use sour fruit juices such as cranberry, pomegranate with the addition of flax seeds and sometimes frozen berries. Your recipe is like a dream breakfast to me, so I have nothing to offer to improve upon that. @Thomas: Isn't that expensive for a 500g bag? Organic oatmeal and mixed cereal flakes change between €1.7-2.75 for half a kilo here, without the dried fruits and nuts though. That should increase the price over €3.
  8. From this meta-analysis (thanks to AlPater): http://ajcn.nutrition.org/content/early/2017/04/26/ajcn.117.153148.full.pdf ----- ABSTRACT *Background: Suboptimal diet is one of the most important factors in preventing early death and disability worldwide. *Objective: The aim of this meta-analysis was to synthesize the knowledge about the relation between intake of 12 major food groups, including whole grains, refined grains, vegetables, fruits, nuts, legumes, eggs, dairy, fish, red meat, processed meat, and sugar-sweetened beverages, with risk of all-cause mortality. *Design: We conducted a systematic search in PubMed, Embase, and Google Scholar for prospective studies investigating the association between these 12 food groups and risk of all-cause mortality. Summary RRs and 95% CIs were estimated with the use of a random effects model for high-intake compared with low-intake categories, as well as for linear and nonlinear relations. Moreover, the risk reduction potential of foods was calculated by multiplying the RR by optimal intake values (serving category with the strongest association) for risk-reducing foods or risk-increasing foods, respectively. *Results: With increasing intake (for each daily serving) of whole grains (RR: 0.92; 95% CI: 0.89, 0.95), vegetables (RR: 0.96; 95% CI: 0.95, 0.98), fruits (RR: 0.94; 95% CI: 0.92, 0.97), nuts (RR: 0.76; 95% CI: 0.69, 0.84), and fish (RR: 0.93; 95% CI: 0.88, 0.98), the risk of all-cause mortality decreased; higher intake of red meat (RR: 1.10; 95% CI: 1.04, 1.18) and processed meat (RR: 1.23; 95% CI: 1.12, 1.36) was associated with an increased risk of all-cause mortality in a linear dose-response meta-analysis. A clear indication of nonlinearity was seen for the relations between vegetables, fruits, nuts, and dairy and all-cause mortality. Optimal consumption of risk-decreasing foods results in a 56% reduction of all-cause mortality, whereas consumption of risk-increasing foods is associated with a 2-fold increased risk of all-cause mortality. *Conclusion: Selecting specific optimal intakes of the investigated food groups can lead to a considerable change in the risk of premature death. ----- We can see that the optimal diet for general population is actually a McDougall diet (plus fish) which is based on whole grains and legumes (starches) with the addition of some fruits and vegetables, and fish (no one is perfect). Therefore, no supplement is necessary and it is also suitable for elderly since pure McDougall diet most likely be suboptimal for them. IMO, the strength of WGs&legumes is their ability to provide enough calories while satisfying most of the nutrient intake. Fruits&vegetables&nuts provide variety of antioxidants, polyhenols etc., but it gets saturated after some point. Fish fills the holes by providing other key nutrients such as B12, selenium, iodine, omega-3 as well as easy protein for elderly.
  9. How ironic that we are discussing olive oil in McDougall topic, haha:) He is strongly against any kind of separated oil, but he never says nuts are unhealthy. Since his program is mostly aimed for weight loss, he recommends no oil and nuts, but also admits that nuts are probably healthy. About the study, even refined grains are not associated with negative health outcomes, and whole ones are associated with greater health. Please also note that after some point, further vegetable consumption does not improve outcomes. I think that doesn't mean vegetables are not healthier than whole grains, but rather their inability to replace other unhealthy food groups because of insufficient satisfaction. You cannot replace bacon and egg breakfast with tomato and lettuce alone, it just doesn't work for most of the people. You can change it with oatmeal breakfast though, so you obtain quadruple improvement, i.e. staying away from unhealthy group and eating from healthy group at the same time. This is the reason why I like McDougall's emphasis on starches rather than fruits and vegetables. If you overemphasize vegetables, you will fail in the long run and go back to your former diet, on the other hand, if you satisfy yourself with healthy starches you will be content and stick with the diet.
  10. Burak

    Cold sensitivity

    From my experience, you don't even need to wait for long enough to feel cold. When I don't eat much (usually weekends until dinner), I need to put on extra clothes which I don't do during weekdays. Basically, to do a valid CE without shivering, I need to eat a lot which prevents formal CR (around 2500 cal) for me. However, considering its benefit and how the calories are burned, CE with having lowish BMI (18-20) should benefit from both sides, at least it's working for me so far. You don't suffer from cold, you stay slim and healthy, you eat in bulks hence satisfy your nutrient intake without micromanagement, and you don't get sick which I got every year without exception regardless of how healthy I ate until this year.
  11. Burak


    It seems that some (maybe most) of the health benefits of alcohol drinking come from preventing AGE formation in the body. First study is the direct one: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC26793/ The other two are the comparison between alcohol drinkers vs. non-drinkers for erectile dysfunction and diabetes prevalence: https://www.ncbi.nlm.nih.gov/pubmed/27788774 https://www.ncbi.nlm.nih.gov/pubmed/22445622
  12. Thank you Michael. After your explanations and a careful thought, I agree that some kind of unintended glucose leakage does not seem to be possible in normal conditions. But how about the other side: Doesn't our intestinal track produce more enzymes to overcome this massive load which leads to increased absorption? Nevertheless, I still agree that impaired glucose tolerance in CR should mostly depend on the volume of adipose tissue (especially BAT), muscle and liver where glucose should go and be processed rather than flow around aimlessly in the bloodstream.
  13. Micheal, you are right that I used the expression "dietary toxicities" in a wrong way, but I think you got what I mean. First one should be obvious right? There is a difference between 90kg vs. 55kg man affecting from alcohol or medicine or in my case exogenous hormones. I also remember that there are lots of fat soluble toxins such as PCBs etc., and if you are obese it is logical to think that you get less damage when you eat i.e. fish since some of them will be absorbed by fat cells and you will have less of it in your bloodstream after ingestion. Second one is a speculation at the moment, based on above logic. Humans life span is long, meaning more time to expose to toxins, pollutants etc., and add that to CR people have smaller liver and less detoxifying capacity (right?). I think it is worth investigating as a negative aspect of having a CR body, because maybe having a little bit of more fat (also muscle and liver mass) by doing a little bit of less CR can be more optimal.
  14. They are also easier to eat in high quantities compares to lightweight spices and herbs. The source is: http://phenol-explorer.eu/contents/polyphenol/731?utf8=%E2%9C%93&options%5Blist_format%5D=list&options%5Bsort_by%5D=by_average&options%5Bempty_rows%5D=off&options%5Bunit_type%5D=weight The only problem is that the effects (bioavailability) of bean&lentil polyphenols are not well researched compared to EVOO, red wine, cacao etc. There are some studies that can be found in PubMed but meh. I think we won't see much studies on beans&lentils because there is no controversy about their health benefits I guess, not to mentions they are very cheap so it is hard make money out of it.
  15. Here is an alternative to USDA food composition database (also in English): https://pro.anses.fr/tableciqual/ This is especially useful for folks who live in Europe as soil content is different compared to US. I have been using this quite a while. Some observations: *Trace elements such as selenium and iodine are very low in Europe. *Most of the heavy metals such as iron, copper, manganese are slightly lower, which is favorible to me as I get these a lot. *B vitamins are again slightly lower, could be due to freshness, but no big deal. *Beta carotene values are very similar, vitamin C is slightly higher in Europe, could be due to freshness which contradicts above. *Protein and fiber contents are quite variable. I always trust nutrition facts label for this.
  16. Sibiriak, I was going to post that study in this topic, but for some reason I forgot. It is very interesting. https://www.ncbi.nlm.nih.gov/pubmed/26189600 https://www.ncbi.nlm.nih.gov/pubmed/25500952 Maybe endurance athletes were feeling warm due to all these exercises or the body tries to keep BAT volume as low as possible in order to prevent energy wasting. For me, eating excessive is the primary factor for BAT activation regardless I do CE or eating healthy or not. This provides greater glucose control but can be annoying if you try to gain some weight. Last summer, I was planning to put on some weight while the weather was hot, but ended up losing more probably due to I was not eating enough fat. This time, I will try this with more olive oil without resorting to high GI foods. I am pretty much convinced that having low body fat especially if you are underweight can cause dietary toxicities such as overreaction to chili peppers, headaches from some herbal teas and more importantly hormonal problems from dairy products. I believe this is one of the reasons why CR fail to produce conclusive results on humans(longer life) since we live in a highly polluted planet and if you do not have some fats to absorb these toxins and pollutants and give body more time to detox itself, then you are in big trouble.
  17. Burak

    long-term CR vs. continual weight loss?

    I am also one of the those who are eating moderate calories (around 2500 calories a day) and having a low BMI (17.5). I also don't exercise much, between 30-60 minutes of fast paced walking and 15-30 minutes of resistance training in a day on average. Other than this, I am pretty much sedentary i.e. sitting in the office during the day, though I try to keep sitting time as low as possible by standing up, going for tea or bathroom etc. This winter was a bit cold, I am guessing I spent lots of calories by just being in a cold room (10-15 °C with very light clothing) and it was intended of course. What I am trying to say is that it seems there is not one way to have CR-like body markers. You can still have low BMI by eating more or have BMI around 22 by eating moderate and be perfectly healthy also.
  18. Screening itself doesn't save lives. Just because you find out you have cancer doesn't mean you are cured. We need effective treatment methods to deal with that, and given the death rates from cancer we have improved only slightly for the last decades. Therefore, prevention is still the best strategy and I think only those who have considerable risk should monitor for cancer.
  19. Most of the people, unlike us, are not nutrient freaks and it is hard to recommend supplements to general population than some specific foods groups such as fish and dairy. In France, average iodine intake is around 120mcg and it is done by heavy dairy consumption. If you are eating near vegan in here where iodine content of plant sources are near zero, it is just matter of time you develop some deficiencies. I know this so I can take measures (iodized salt which is not so common, fish sometimes, supplements etc.) but most people don't. I am also a bit biased against dairy due to some hormonal problems (around breast area) and skin problems (acne) that I have encountered for the last couple of years, and I had to give up dairy 3-4 months ago, which was still low in quantity like 1-2 servings a week. I still rarely eat them and in small quantities with food if I have to because the side effects are also dependent on the product, i.e. raw products and cheese are worse and goat milk is less stimulating than cow's milk in general etc. Some people are OK with dairy but just because you don't have any negative symptoms doesn't mean it doesn't cause you any harm on the long term. I would like to see high quality studies that investigate this issue but considering the heavy influence of industry over science, all we will have is some observational and association base studies where it is hard to find meaningful results if everyone is eating that stuff. Considering the general population, I think people having problems with dairy are way more than people who have no problems.
  20. Fish complements very well otherwise a balanced vegan diet. It contains great amount of B12, DHA, iodine, selenium, and easy protein for elderly. Plus, in the past oceans were clean hence no pollutants. I would say fish most likely improved their diet rather than undermining. Addition to fish, I don't think dairy products would add much and even be harmful because of now unnecessary protein, saturated fat, natural hormones which can deal significant cancer risk and other problems, and not to mention it is not designed for humans to eat especially for adults. High quality egg might be OK in moderation for elderly and physically active adults.
  21. Thank you Gordo. I wonder when people will realize that excess dietary protein (but probably only from animal protein due to no fiber high bioavailability and high AA concentration) is one of the most important factor for increasing chronic diseases and decreasing longevity and life quality. To me, one of the most interesting studies in the literature which I encountered about 2 years ago is this one: https://www.ncbi.nlm.nih.gov/pubmed/24606898 http://www.cell.com/cell-metabolism/fulltext/S1550-4131(14)00062-X Yes, it doesn't have the gold standards but I think it is consistent within itself: Even cancer mortality switches after age 65-70, but not diabetes mortality (confidence intervals are too large but still significant). Maybe you can be diabetes free if you eat less than 10% protein and mostly from plant derived.
  22. Burak

    piperine and mTOR

    Thank you mccoy. Adding these to the other benefits of piperine such as autophagy, energy metabolism, nutrient absorption and polyhenol (resveratrol, curcumin) bioavailibilty, it seems to me that black pepper is a must consume spice in a longevity diet. No wonder I like it so much. On the other side, with the combination of red chili peppers it causes me to sweat too much during meal which leads to occasional acne here and there but no big deal.
  23. While doing some search on PubMed to find if there is any side effect of excessive black pepper consumption (since I like and consume it a lot), I stumbled upon this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5259784/ Just wow! I didn't understand some of the technical details, but even just looking at the graphs blew my mind. Is this stuff really that powerful? I was planning to reduce my black pepper consumption speculating that it might damage my liver and metabolism in the long run, but it seems like there are no adverse effects. I want ask if anyone of you know how much black pepper we need to consume to get -10 or 30- μM piperine? They also mention piperine as a curcumin extract or a curcumin derivative, and they also have this passage: --- We previously reported that curcumin stimulated glucose uptake in skeletal muscles. The clinical usefulness of curcumin has been limited due to its low bioavailability caused by poor absorption and faster metabolic alteration. It was reported that piperine enhanced curcumin’s effect not only by reducing curcumin’s metabolic breakdown, but also by increasing the absorption of curcumin in intestine. Piperine is a structural analogue of curcumin, and its molecular weight is smaller than curcumin. In the point of human application, small molecule is more useful. Therefore, piperine is a promising molecule for the development of diabetes by enhancing curcumin’s beneficial metabolic effect. --- Am I missing something? Why do they refer piperine as a curcumin extract or derivative? Edit: Piperine content of black pepper can be as high as 9% (http://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12246/full). However, I could not find a source to see how much dietary black pepper we should eat to reach these effective levels. I will continue to eat them ad-lib.
  24. Ok, but where is the study that compares ad-lib ketogenic rats against calorie restricted rats so that we can see which group lives longer? Because I am also curious about long term effects of ketogenic diet. At least they should do that as a next step, right?
  25. Since I haven't seen it anywhere, I wanted to share my theory after couple of observations and skimming some PubMed studies: First of all, we know that only carbs and protein causes insulin secretion but not fats. When the blood levels of some EAA and BCAAs increase, insulin levels also increase (most likely to send those AA to cells to protein synthesis, but the reason doesn't matter). However, at the same time, increased insulin levels also increase glucose transfer to the muscle cells with elevated rate. Without the excess protein, glucose metabolism would be perfect, but now body has more insulin to regulate glucose, and hence the roller coaster begins. Glucose lover brain doesn't like this of course, especially low glucose levels after insulin overshoot, so as a natural response muscles and liver become more resistance to insulin to absorb less glucose (in order to compensate of increased insulin levels). For example, this natural change also occurs in pregnant women in order to prevent muscles to suck up too much glucose so that baby's brain development doesn't hurt. This process is also completely reversible, backing that it is just an adaptation for this new situation. For example, with plant based diet you normalize EAA intake to ust above RDA levels and eat plant protein to prevent rapid absorption. Pancreas starts to secretes less and less insulin ( and in a more balanced way, without roller coaster) and your muscles start to adapt these new insulin levels, and voalá in a couple of weeks you back to normal. Elevated free fatty acid levels (high insulin levels prevent to shift to fat oxidation) comes later, then hyperlipidemia, weight gain, and metabolic syndrome and so on. I was lazy, I didn't make references, but what I present here is very basic that almost everyone who follows this forum should have the knowledge.